Ring Muscle-Up

GymDaze demonstration

Watch Ring Muscle-Up

Technique

How to perform Ring Muscle-Up

1. Set the rings so you can hang with your feet clear and enter or leave the exercise under control.
2. Grip the rings with the base of each palm over the ring in a false grip, then hang with straight arms.
3. Pull the rings close toward your lower chest by bending your elbows and drawing your upper arms down beside you.
4. As your chest reaches the rings, bring your shoulders over your hands and let your elbows move behind your torso into a deep dip.
5. Press down through the rings to straighten your elbows and establish stable support.
6. Reverse the dip and turnover under control, then extend your arms into the hang before placing your feet down.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Biceps Brachii Long Head, Biceps Brachii Short Head, Brachialis, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.